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Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)

Posts

2,998

In the words of the Joker, Here......we.......go.

Cube cycle 2 week 1

Max Squats (one second pause at the bottom) - didn't go heavier on these. Will start to up the weight slightly depending on how I feel on each week
253 for 5 doubles. No problems.

Anderson squats. Starting from ass to grass......my glutes have not been this sore since, oh I don't know when (insert your own joke here....)
155 / 200 for 3 sets of 5.

Going to gradually up the weight on these as they seem to be rather awesome.

Lunges with 45
Four sets of 20

And out. Boom.

---------

Rep floor press - well, I wanted to find out where I was on the floor press and test my set up / spotting system so this turned into a sort-of 5RM day. Plenty of reps on the way though!

Warmed up

110 / 155 / 180 / 200 / 225 / 232 / 242 all for 5

Db press
70 * 20 / 80 * 20

Pullups
Four sets of 12-15

Single arm tricep pull downs
100 reps total

And done. Recovery stuff tonight, then hitting the speedy deadlifts (and more front or anderson squats) on Tuesday. Am looking forwards to pushing the floor press as have always felt strong on it and want to really up my tricep strength at just that point in the lift (board pressing has never worked for me....) Boom.

Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)

Posts

2,998

So.....after about four hours sleep between night shifts, squat day!!! It went surprisingly well!!

Paused max squats (I always aim these well below parallel, hit a solid one second pause and struggle with upper back tightness on the way up. Keeping my head in a more neutral position helped today...)
Warmed up
110 * 10 / 155 * 5 / 180 * 3 / 200 * 2 / 225 * 2 / 242 * 2 / 265 (120k) for 4 sets of 2 (only scheduled for 3 but the last one felt good so I kept going!)

Squats
225 for 4 sets of 10

Lunges
3 sets

Abs

Not a bad little session considering! I know the squatting isn't anything spectacular but I'm keeping tightness more and need to up the leg strength! Going to see how much sleep I get on-shift tonight as to whether I bench first thing tomorrow then rest all day or do the same as today. Getting work done....